floFOCUS

Total Body

30-min

back squat: 5×3 @88%

Accessory — 3 rounds:

• 8/side heavy split squat
• 8 tempo db RDL
• 10 hanging knee raises

for time: (14-min)

4 rounds

• 20 box jump overs
• 15 kb american swings
• 12/10 cal bike/ski

HYROX (partner)

3 rounds: (e5mom)

1. 500m row + 30 kb swings + 20 burpee box jumps
2. 500m ski + 30 sandbag lunges + 20 devils press

Complete with partner (chipper style), Pick up where you left off

*1-min rest between/switch

Chipper w/Partner

for time: (45-min)

3 rounds

• 1-mile run
• 50 wall balls
• 30 pull ups
• 10 clean & jerk

Pull

22-min

3×5 deadlift @65%

Accessory: 2-3 rounds:

• 10 light rdl
• 10 each s/l hip thrust
• :30 each side plank

e2mom: (4 rounds)

1. 100ft sandbag farmers carry (bear hug) + 4-10 total sandbag cleans
2. 20/18 cal bike/ski

optional cash-out: (2-3 rounds)

• 200m run
• 10 gorilla row

HYROX

20-min amrap

• 500m ski/row
• 40 sit ups
• 30 total sandbag step ups
• 20 total db snatches
• 10 t2b

20-min amrap

• 600m run
• 50 doubles/100 singles
• 40 air squats
• 30 trx knee tucks
• 20 total s/l v ups

*2-min rest between amraps

floLIFT

2 sets :
1 clean + 1 fs + 1 pause jerk (pause in dip & catch)

2 sets :
1 clean + 1 fs + 2 jerks

3 sets :
1 liftoff + 1 pull
1 clean + jerk

3 sets :
2 clean + 1 jerk

6 sets : every :90
1 clean & jerk

increasing weight. build to a heavy single for the day.